For months, I found myself scrolling through countless lifestyle blogs, desperate to figure out what really works for weight loss. I’ve tried to follow advice from all corners, only to end up more confused than ever. Does this sound familiar?
Like many of you, I’ve felt the frustration of sifting through conflicting advice and wondering if I’m on the right track. I realised that finding what works for weight loss isn’t about stumbling upon a quick-fix listicle or how-to guide—it’s about understanding our bodies and separating myths from facts.
That’s why I decided to do some serious digging. I researched and compared popular beliefs with what nutrition experts actually recommend. To my surprise, I found that even some of my trusted routines were based on misconceptions.
In this blog post, I want to share with you the 10 common diet myths I’ve debunked. These insights have been a revelation for me, and I hope they will be for you too. Let’s dive in and discover the truth together, so we can all make better choices on our weight loss journeys.
1: Will cutting out carbs completely lead to quick weight loss?
One piece of advice I kept hearing when I started my weight-loss journey was to cut out carbohydrates entirely. I decided to give it a try, and while I saw some initial weight loss, it quickly became clear that this wasn’t a sustainable solution.
Here’s what I learnt: cutting carbs might help you lose a few pounds at first due to a reduction in calories, but it often doesn’t lead to lasting results. I even experienced uncomfortable side effects like constipation, fatigue, and muscle cramps, which made the whole process even tougher.
Health writer R. MacPherson from VeryWell Fit (2022) agrees, stating that a low-carb diet isn’t necessary for effective weight loss and isn’t any better than methods that focus on maintaining a calorie deficit. From my experience, I’ve found that a balanced diet is the way to go for long-term success and overall health. This way, you can achieve lasting results and build habits that will support your well-being for years.
2: Will skipping meals help me lose weight faster?
While skipping meals might seem like a quick way to cut calories, it often backfires. You might skip breakfast and lunch, only to overeat later to make up for it. This pattern can lead to you consuming more calories overall.
In reality, it’s not about the number of meals you have each day—it’s about your total daily calorie intake. Skipping meals can also slow down your metabolism and signal your body to hold on to fat, making weight loss harder over time1.
Low-fat foods tend to be high in carbs and lack protein, which can interfere with weight loss goals…
So, instead of skipping meals, focus on eating nutritious foods that keep you full but are low in calories. Not only will this help you manage your hunger, but it will also help you lose weight.
3: Are fat-free and low-fat foods always better choices?
Fat-free and low-fat foods aren’t always the healthiest or most calorie-friendly options. In many cases, fat-free foods have added sugars and additives to enhance their taste, which can lead to overeating 2.
Plus, low-fat foods tend to be high in carbs and lack protein, which can interfere with weight loss goals. While carbs provide quick energy, protein keeps you full and prevents overeating. This makes sense since fibre, fat, and protein take more time to digest, helping you feel fuller and controlling your calorie intake.
In fact, UChicago Medicine (2023) points out that low-fat, high-carb diets can raise cholesterol, which isn’t much better than a high-fat one. They suggest choosing full-fat foods with protein because they keep you fuller for longer. A few examples include Greek yoghurt, cottage cheese, full-fat cheese, and fatty fish like salmon.
4: Is the detox diet the best way to lose weight?
As I mentioned in previous myths, when you are on a “diet,” you often cut calories, which might lead to some initial weight loss. However, this approach isn’t sustainable, and you’ll likely regain that lost weight. The same can be said for detox diets, which typically involve avoiding whole foods and focusing only on fruits, vegetables, and water for a certain period.
Take the first step: 10 Toxic Mindsets to Avoid for a Successful Fitness Journey
This method isn’t healthy for losing weight because it cuts out essential nutrients. For instance, your muscles can slowly degenerate when you don’t consume enough protein. Protein is crucial for repairing and maintaining muscle mass, so losing it isn’t just about looks; it can slow your metabolism at rest, meaning you’ll burn fewer calories throughout the day. Second Nature suggests that maintaining muscle is essential for effective weight management.
Rather than relying on detox diets, aim for balanced eating. Focus on nutrient-dense foods like chicken breasts, whole grains, potatoes, fruits, and vegetables. These choices will provide the energy and nutrients your body needs to function well and support long-term weight loss, making it easier to maintain a healthy lifestyle.
5: Will eating after 8 p.m. cause me to gain weight?
No, it won’t. As I’ve mentioned, weight loss isn’t about the time you eat but about what and how much you consume daily. The USDA Food and Nutrition Service (2019) explains, “It does not matter what time of day you eat.” It’s what and how much you eat, along with your daily physical activity, that determines if you gain, lose, or maintain weight.”
While some advise having your last meal earlier to give your body time to digest, meal timing alone doesn’t cause weight gain. For instance, if you consume fewer calories than your daily limit, it won’t matter if you eat later in the evening. Healthline (2018) supports this, noting that eating at night won’t lead to weight gain as long as you stay within your daily calorie needs.
That said, eating earlier can support proper digestion and help your body rest better. If you do eat later, stick to whole foods and avoid overeating, so you stay within your daily calorie goal.
6: All calories are equal, irrespective of the source.
Now, this myth is definitely misleading. Not all calories are equal—they vary depending on the type of food. For instance, while a Mars bar and 130 grams of chicken breast each have about 230 calories, they differ greatly in nutritional value as well as how long they keep you full.
Some foods, like sugary drinks, are often called “empty calories” because they provide calories with a minimum amount of nutrients. Even though calories give us energy, they don’t all support strength, health, or nourishment in the same way. Nutrient-dense foods, like proteins, actually boost your metabolism because they require more energy to digest—a process known as the thermic effect of food. This doesn’t happen as much with fats and carbohydrates, which require less energy to break down 4.
So, while all calories technically provide energy, choosing nutrient-rich foods can make a huge difference in maintaining a balanced, healthy eating habit.
7: Does skipping breakfast help me lose weight?
No, skipping breakfast isn’t the answer, and it’s surprising how many people do it. In fact, about 47% of people in the UK and one-quarter of individuals in America skip breakfast daily, often citing reasons like lack of hunger or trying to lose weight 5.
An Insider report (2020) claims eating breakfast can increase your daily calorie burn by around 15%.
However, breakfast is crucial as it breaks the overnight fast your body undergoes. When you skip it, you may experience intense cravings, low blood sugar, and increased stress. Plus, research shows that skipping breakfast may lead to minimal weight loss at most, but it has also been linked to obesity, insulin resistance, and diabetes. An Insider report (2020) claims eating breakfast can increase your daily calorie burn by around 15%.
Rather than skipping breakfast, make it a habit to have it every morning, even if it is simple, such as nuts, cereals, or even oats.
8: Supplements can replace a healthy diet.
Supplements cannot replace a healthy diet. The very name suggests that they are meant to supplement, not substitute, healthy foods. While dietary supplements may contain nutrients like multivitamins and iron, they won’t help you lose weight since they don’t provide calories or act as food.
Instead of spending money on supposed weight-loss supplements, focus on maintaining a balanced diet that includes the necessary nutrients. Only individuals who are significantly deficient in certain nutrients may require supplements, and even then, they should be taken alongside nutritious foods 6.
9: Can I lose weight with exercise alone?
Yes, you can, but it requires a lot more effort. To lose weight, you need a calorie deficit, which means burning more calories than your body consumes each day. Relying solely on exercise can feel like a vicious cycle; you might lose weight through workouts, only to gain it back through increased food intake.
Believe me, using a calorie deficit is the easiest way to see results. If you want to lose weight through exercise alone, it can be extremely challenging. You would need to burn about 3,000 calories through exercise each week, which equates to around 300 minutes of workouts 7. That’s double the time required if you’re following a calorie deficit.
Moreover, working out a lot can lead to reward-eating behaviours. For example, after a tough workout, you might feel entitled to a reward, and before you know it, you’ve consumed the same number of calories as you just burned. So while it is possible to lose weight with exercise alone, it will take significantly longer if you also focus on maintaining a calorie deficit.
You might also like: 7 Proven Ways That Will Make You Lose Weight Through Walking
10: Are rapid weight loss diets sustainable?
Rapid weight loss diets are often not sustainable in the long term. Once you stop these diets, you risk regaining the weight you’ve lost. In fact, research indicates that 80% of people who lose a significant amount of weight on crash diets will regain it within 12 months (Engber, 2020).
Aim to lose a weight loss of about ½ to 1 pound (0.25 kg to 0.5 kg) per week.
Instead, Mount Sinai Medicine recommends that you aim to lose a weight loss of about ½ to 1 pound (0.25 kg to 0.5 kg) per week. While it’s understandable to want quick results, it’s important to remember that you didn’t gain the weight in an instant, so it will take time to lose it—possibly even longer than you expect. Rushing into rapid weight loss can lead to side effects like hair loss, muscle loss, irregular periods, constipation, dizziness, and headaches 8.
However, rapid weight loss may be advisable for those struggling with obesity, therefore, it’s crucial to consult your doctor before embarking on such a plan 9.
Conclusion
Several popular weight loss claims are actually myths. Although some of these myths may have a kernel of truth, their effectiveness largely depends on your individual goals and how your body responds.
Don’t just take my word for it—conduct your own research and experiment to find what works best for your weight loss journey. Maintaining the right mindset is essential, so stay committed and don’t give up on yourself.
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